FamilyInShape

Starting a fitness routine after a long break

 

 Photo credit:  LifeHack

You know it's been a long time since you worked out if you can't remember where you last saw your workout shoes or clothes for that matter.  How about that old water bottle? Many of us have a huge list of good excuses reasons for why we stop a perfectly good workout routine and that's perfectly OK to do.  After all, life does happen and sometimes it happens to interrupt whatever we have going on at the time.  In my case I had a big move and now that it's all said and done I really have no reason to hold back.  Add to that the holidays and the damage could be pretty bad (let's just not go there right now!)

I'm not a big fan of making resolutions because I feel sort of paralyzed after a few weeks.  It's like I make this decision to do the best ever and then if I can't meet that huge goal I feel like a complete failure. Instead I just jump right in and get started with what was working before or at least adjusting what wasn't working.  

So how do you get started?

First - you need motivation.  Only you can make the decision to start a wellness program and only you can determine the reason.  To lose weight, to maintain weight, to be more active? for your kids? Whatever the reasons, write them down and let that be your motivation to START!.

Second - gather up your gear & put it on the schedule.  Get everything ready the night before - find that old gym bag and fill it up with a bottle of water, towel, exercise shoes and clothes.  Be prepared and eliminate any potential pitt-falls. On your family or personal calendar, write your workout plans. Make this an appointment with yourself, your family or your friends.

Third - where are you going? are you going to the gym? calling a friend to join you on a walk? going for a run or bike ride? working out at home? Choose your activity.  It really doesn't matter what activity you choose, but choose one and go with it.  Be prepared to do that activity and several others throughout the week.  

Fourth - Clean out your fridge and pantry.  The last thing you need are temptations to ruin a good workout. You don't have to toss the goodies, although not having them is the best way to go, just tape up the boxes and bags and place them up high or low - you don't want those treats to be easily accessible.  Instead, load up on fresh or frozen fruits, vegetables, healthy snacks such as nuts and high fiber protein bars and of course, water.  Yes, plain old water.  Keep the water bottles ready to go in the fridge or on your counter and drink water throughout the day.

The first workout might be the hardest but it will be the beginning of a much healthier you in 2010!!

Stay Well,

 
 Cross Posted at BlogHer

Really Missing the Farmers Market

 

Photo: "Healthy Food" by Spin Diva

I suddenly came to the realization that eating organic, market-fresh, good for me fruits and vegetables was going to be nearly impossible here in GiTMO and I am disappointed because this is, after all, a tropical island where things are supposed to grow abundantly year round.  So yes, my expectations were a little on the high side.  In the Dominican Republic, where I was born, we had just about everything we needed or wanted to eat growing all around us.  Not in GiTMO.  It seems that this beautiful weather comes with it's own set of consequences.  We have warm mornings, hot afternoons and cool nights in the Winter - everything gets about 20 degrees hotter in the Summer; however, we have the pool, the beaches and the AC to keep us cool.  Overall, it really is beautiful, every single day.  So what's the problem?  It doesn't rain.  The ground is dry, vegetation is scarce and the water is tightly controlled.  That's insane, how we could be surrounded by water (albeit, ocean water) and have such arid, dessert-like terrain.  That really stinks!!

I really miss the open air, farmers markets.  If you have them in your area, learn to appreciate them, visit them often and enjoy the real flavor of the foods you eat.  Unless one exists on base that I don't know about, it looks like I will have to depend on the food that we get at the Commissary (not always the freshest or bestest), frozen fruits and veggies (very limited options) and growing my own (Yikes!), I don't have the greenest thumb but maybe out of necessity I will acquire one, who knows. Will most likely be consulting my mother-in-law frequently in matters of the garden.

This makes being a semi-vegetarian very challenging but I'm up for it and will have to see what creative recipes I can come up with using only what's available to me from the produce and frozen isles; at least until something starts to grow in my own garden.  As for the dry goods I think I can make do with what we have. Many different types of grains are not available but I'm sure I can get someone back home to send me a box of goodies with things like Eight O'Clock Colombian Whole Bean Coffee (hint, hint), Quinoa, Bulgur Wheat, Barley and Sea Salt.  

In the mean time I will continue to climb that hill, get back in the swing of things with Spinning and Swimming.  The kids are spending a lot more time outdoors and because we are in such a small base there really is no competition or try-outs for sports, the kids just join a team and play "competitively" for fun, so we're looking at tennis, soccer, swim lessons and volley ball.  I'm really excited to get all that started. 

I hope you have resolved to not make resolutions this year; instead, put your time and energy into staying active, eating well, and enjoying life indefinitely!!

Stay Well,

For more GiTMO adventures check this out:  http://lifeingtmobay.blogspot.com/

It's Monday - Day one ... again!

 

The Noland Trail in Virginia.  I went for a walk with the kids only to realize this was a five mile trail. There was no way out, we had to finish the walk/run/skip/jump/race. We had a great time!

Hey, yes it is.   It's Monday and time to get back on that 'ole wagon again.  Skip the treadmill, jump on the elliptical; skip those light 10 lbs weights and go for 12 or maybe even 15. Why not? Just get out there and do it!!

OK well, maybe it's not so simple to just jump into a fitness routine after being gone for a while so let's back it up a bit.

Your average person exercises because they have to; whether they do it to get in shape for a race, to lose weight, to improve health or reduce stress; it is an act that must be done or we pay the consequences.  But what happens to our psyche when we skip a day and then another and another....

First we say it's just one day.  I need a break anyway. Ha! 

Then after a few days we say we needed a longer break and we can always start back up Monday, right? WRONG!

Monday comes around and a list of events falls from the sky and lands right on on our laps.  Oh no, now we have to shampoo the rug, cut the grass, the kids are sick, blah blah blah.... can we come up with more excuses? Of course.

But now we've missed an entire week and we know that going back is going to hurt so we find other reasons why we wont go exercise and that one week turns into one month and then three months.

Cut the excuses out of your vocabulary and realize that this is not a chore or a task you do then resent having done it.  Your exercise should be fun, enjoyable, and something you look forward to doing everyday.  

Get out there and enjoy the weather, enjoy nature, take the kids, take the dog, invite your friends. Get on a bike or push the stroller and have a great time.  You wont even know you're exercising but in the end you will feel happy and the kids, well they will remember these days more than anything. Trust me, I know!

 

This was the view at the end of our walk.  Breathtaking, isn't it?

So what are you waiting for? You know the challenge to not gain weight over the holidays is still on and first on my list of things to do is FITNESS! So let's get to it. In or out of the house, it doesn't really matter if you're at the local park or in your back yard collecting leaves. Every minute you spend being active counts and before you know it, that minute becomes five minutes, then ten...etc. You get my drift.

How many miles do you think you'll walk, run, bike or skate this week? How many minutes?

Stay Well,

Avoid Holiday Weight Gain

Holiday Party Cookies from erincooks

Is that even possible? You know, to not gain any weight over the holidays?  Well for some people it is. They are the ones who can easily say no to the sweeter things in life.  Just so you know, I'm not one of them. For some reason, holiday baked goods just taste so much better between November 1st and January 1st.  It's like comfort food for the soul.  Except the only thing getting padded around here are the hips, waist, back legs and arms.  

But seriously, why is it that we require food to enjoy the holiday season? And it is a requirement I tell you.  I've conducted an experiment and invited friends over for coffee and the first thing they say is, "what can I bring, I can make cookies or a quiche?" Hmmmm, that sounds yummy! I have to admit that the first thing I think about is "what should I make?" you know, to serve with the coffee because it would be a sin to have JUST coffee.

Well, this is who we are and this is what we do.  We are trained to celebrate everything with food and there's no better time to "get away" with over eating like the holiday season.  The media and every medical profession in the media has been telling us that, on average, people gain five to seven pounds during the holiday season.  OUCH!  They say from November to December, more accurately it all begins on Halloween, October 31st and ends on New Year's day, January 1st.  So, even though we know this to be pretty accurate, we still manage to fall into the trap of the holiday weight gain.  We eat the tasty treats, the delicious foods, and the drinks and begin the process of putting off fitness as a new year's resolution. We simply give in to the fad.

So what do we do now?  The "weight gain season" has already begun.  Do we just stay on this slippery slope and start our healthy habits next year OR is it possible to avoid becoming a statistic? Of course it is. Anything is possible if you really want it to be.  I have tips, you have wants, so lets put it all together and see how we do.

  

 1.  Start moving NOW!  Why wait until after you've gained the weight to realize you need to get back in shape.  Start now!  

 

Exercise: Measure out an area that is safe for you to walk from your home and back.  Invite some neighbors to join you after dinner, early in the morning or middle of the day.  Do the math.  Walk two miles a day, times seven days a week-- that is just over a marathon in 2 weeks.  Challenge yourself and add a mile to your walk OR cut back on the time it takes to walk 2 miles. As you can see, you don't have to join a gym or hire a trainer. Make it fun for the entire family and take the kids for a bike ride, roller skates, or a hike through the park. However, if you feel inadequate about walking alone or working out alone, then by all means join a gym, hire a trainer, start taking classes.  Arm yourself with a fitness routine that does not allow you to cheat yourself out of enjoying special holiday treats.

2.  Eat well, everyday! If you haven't already started, spend a couple of days logging everything you eat before making any changes.  This will help you identify problem areas with your current nutrition plan (because we all know we have one right?)  

 

Nutrition: Ask yourself, am I eating enough fruits and vegetables? Five a day is what they say. Make them fresh or frozen, raw or cooked.  More is best.  To keep the fresh vegetables from going bad in the fridge, eat them within a few days or cook and refrigerate or freeze them so that they are ready to be used in soups and stews over the colder months.  

 

Speaking of soups and stews, stay away from creamy soups that only add on the pounds.  I know, it's the comfort food we crave when we're cold and it's OK to have them in moderation. But if you don't think you can have just one serving then stick with the less creamy soups loaded with vegetables, legumes and lean meats.  Best to choose good carbohydrates such as fruits and vegetables, whole grain, sweet potatoes, etc.  Low fat dairy, lean meats and fish are also important in your diet as they provide you with well needed protein your muscles will crave. Take this opportunity to teach the kids what a serving is and what's in that serving of food. Lead by example.

 

3. Rest, de-stress, sleep! I am so bad at doing any of these.  It seems I'm alway running somewhere (and I don't mean that literally, otherwise I would have nothing to worry about if I was really running,) cleaning, packing (for an upcoming big move), doing homework, and staying up late for no good reason.  

 

A lot of women do this in search of quiet, meditative time and that's great if #1 we can still manage to get enough sleep and #2 if we use that time wisely, i.e. meditating, stretching, etc. I'm back to putting meditative time on my schedule.  We don't need a lot all at one time, 10 - 15 minutes of being with oneself, in our thoughts, in our minds, and revisiting our souls is all.  Do it a few times a day, do it while waiting in line at the store, or upon rising, before bed.  There are opportunities, we just fail to seize them and instead go to bed with a mind full of junk we can't resolve in our sleep.  So rest your mind, sleep and the result will be = controlled stress management. Again with the family, take some time to read to your kids or with your kids; teach them how to be silent for one whole minute - make it  a game and then ask what they were thinking when they were still.  You'd be amazed at the stories you get. 

 

4. Drink Water.  Oh yes, this is a biggy.  I am terrible at drinking water in the winter time.  Did I mention I'm from the Caribbean?  As much as I love the beautiful fall foliage and a crispy cold winter's day, it is not my cup of tea to live in it everyday.  Definitely tropical and if I want winter I can drive to it instead.  That's ideal.  

 

Back to water.  Since I know that drinking anything cold is not all that attractive to me I make it a point of drinking plenty of water before, during and after my workouts.  Carry water with me wherever I go so that I'm not tempted to buy coffee or food.  I also keep my water bottle on the counter to maintain the room temperature.  I find that my kids don't drink nearly as much water as they should - I think sometimes they skip it all together, so new rule:  when they say they are bored or hungry I offer them a glass of water while I make a nutritious treat or plan an activity like going out to play in the piles leaves.  One other option if you don't like cold water is a cup of warm water with a twist of lemon in the morning is actually pretty good too.  My dad was told (prescribed by his doctor) to drink this every morning to keep his digestive system running smooth.

  

The Challenge:  To avoid any weight gain over the holidays.  Go ahead, challenge yourself to be different this year.  Don't bother making a resolution to get healthy, do it now.  Get in the best shape of your life starting right now.  Get the family involved in getting and staying active, even if you don't have weight to lose, living a healthier lifestyle IS the new fad.

Disclaimer: If you want to lose weight, PLEASE, keep in mind that this process takes time, it's not going to happen over night, it's not going to happen in ONLY 10 minutes a day.  However, with a little determination and motivation, it will happen as you burn 500 calories a day exercising, cleaning, chasing the kids around.  As you eat 300 less calories a day replacing junk food with good-for-you food.  It will happen as you burn off 1-2 lbs a week and replace body fat with lean muscle mass.  It will happen if you want it bad enough!

Let's do it together!! What are you waiting for?  Tell me, how will you avoid the holiday weight gain in 2009? I want to know! 

Stay Well,

 


When it rains.... exercise!

I was watching an episode of Army Wives in which Joan (a high ranking officer) is being deployed to Iraq and the day she leaves her daughter gets sick and daddy (Army husband) has to take her to the hospital in a hurry with 105 degree temperature.  What the heck!!??  She later calls to see how things are and he lies and tells her everything is great, baby is keeping me busy, we miss you, don't worry about us...etc.  Well, that's not all that uncommon.  It really is pointless to complain to them about our problems at home when they have much more to worry about and there's nothing they can do to help those left behind.

I'm not an Army Wife, I'm a Navy wife, but what we go through is pretty much the same.  OK maybe not so because his deployments have never been quite so long or so frequent.  However, when he does leaves it seems everything breaks down and things stop working, kids get sick, etc. People use to tell me all the time, "watch, when he leaves something will break down, you will be tested."  I used to think, oh why must you all think so negatively, everything here is fine.

I was so naive!

They were not kidding.  Over the last 19 years it has never failed.  When he leaves something breaks down and I'm left to fix the issues.  So I do. I think the yellow pages were invented for military wives. Seriously, I go there often when he travels for an extended period of time. 

He left on Friday and the very next day I had a notice in my mailbox stating that I needed to power wash my house and change the chimney cap.  What the heck is a chimney cap? And by the way I was planning to power wash my house.... eventually. 

Just before he left, the day before, someone ran into his Harley and caused some damages.  Well since hubby is leaving and I'm not yet certified to drive a motorcycle I guess I'll have to call someone to help take care of that as well.

So I sat at the kitchen table to sort all this stuff out, make some calls, pay some bills, etc. and out of the blue I hear a loud pop and crash sound. I thought maybe a tree fell, it was windy.  So I looked around, no tree.  I step into my patio and I see my glass-top patio table has shattered into a million little pieces.  A million pieces I must clean ASAP!!  How the heck do you pickup all these little pieces of glass without loosing a finger?

I know, I know...sweep them up, wear gloves, etc.  I just don't want to do it.  What's the big deal?  The big deal is that I try to get organized and to keep things under control around here.  After all, I still have my school work, my job at the gym and 3 kids to keep up with.  Every minute counts. I don't want more stuff to do. Ugh!

However, I didn't stress about any of it.  I didn't go nuts. I just made a few more phone calls and things will workout...eventually.  It's not the end of the world right? 

Until this morning.  I get up super early so that I have quiet time to write, study, plan the day and sometimes just so I can watch my favorite shows on Hulu.com.  Today the internet was down.  I called and they said "we'll come by and take a look, how's tomorrow between 1:00 and 3:00 pm?'  I said "that's unacceptable, I need this fixed now otherwise I wouldn't be calling now!"  Yes I was agitated, I was angry that things seem to be going against me everyday.  It makes me want eat oreos and milk or go shopping!!

I was over the internet issue fairly quickly.  The glass company is coming to replace my glass-top table, the bike is in the shop, and I even found a handyman to take care of the power washing and chimney cap. 

Can I just tell you what kept me going?  OK I will.

Exercise! Yes.  Proven to help relieve stress, prevent anxiety, pain relief, improves mood and sleep.

I improved my fitness routine to add more cardio, I'm eating a little better, could really improve on that but I am a work in progress.  The point is that I did not change my routine much since he left and therefore whatever unexpected event comes at me is really not a big deal.  I handle what I can, I control what I can and the rest will take care of itself.

I'm in control of me, that's it.  My kids will never see me sweat the small stuff and I like it like that!!  However they will see me sweat because today is WiiFit day and I have a score to beat in the hula-hoop challenge!

Stay Well,